THE

BELT SYSTEM
 BECOME THE EXPERT

INTRODUCTION
Training shouldn’t be boring, so we have created a Belt System
with male & female standards.

5 Disciplines, 8 Tests Per Discipline (40 in Total), 8 Belts to

Achieve!

• 8x Bodyweight Muscular Endurance.

• 8x Barbell Strength.
• 8x Olympic Weightlifting.
• 8x Speed & Power.
• 8x Endurance.

To achieve a belt for a specific discipline, you must achieve all 8

standards.

Gain your Hybrid Belt by achieving all 8 standards in every

discipline for a specific colour.
 BECOME THE EXPERT

MALE: BODYWEIGHT MUSCULAR ENDURANCE

TEST WHITE YELLOW ORANGE RED GREEN BLUE PURPLE BLACK
MAX WALL
SIT >30s >1m >1m 30s >2m >2m 30s >3m >3m 30s >4m

1M PUSH
UP 10reps 15reps 20reps 25reps 30reps 35reps 40reps 50reps

1M PULL
UP 2reps 3reps 5reps 6reps 8reps 10reps 12reps 15reps

MAX DEAD
HANG >30s >1m >1m 30s >2m >2m 30s >3m >3m 30s >4m

1M SIT
UP 15reps 20reps 25reps 30reps 35reps 40reps 45reps 55reps

1M LEG
TUCK 6reps 8reps 10reps 12reps 14reps 16reps 18reps 20reps

MAX FRONT
PLANK >30s >1m >1m 30s >2m >2m 30s >3m >3m 30s >4m

MAX SIDE
PLANK >20s >40s >1m >1m 20s >1m 40s >2m >2m 20s >2m 40s
 BECOME THE EXPERT

FEMALE: BODYWEIGHT MUSCULAR ENDURANCE

TEST WHITE YELLOW ORANGE RED GREEN BLUE PURPLE BLACK
MAX WALL
SIT >30s >1m >1m 30s >2m >2m 30s >3m >3m 30s >4m

1M PUSH
UP 5reps 8reps 12reps 15reps 18reps 21reps 25reps 30reps

1M PULL
UP 1rep 2reps 3reps 4reps 5reps 6reps 7reps 8reps

MAX DEAD
HANG >20s >40s >1m >1m 20s >1m 40s >2m >2m 20s >2m 40s

1M SIT
UP 10reps 15reps 20reps 25reps 30reps 35reps >40reps 50reps

1M LEG
TUCK 4reps 5reps 6reps 7reps 8reps 10reps 12reps 14reps

MAX FRONT
PLANK >30s >1m >1m 30s >2m >2m 30s >3m >3m 30s >4m

MAX SIDE
PLANK >20s >40s >1m >1m 20s >1m 40s >2m >2m 20s >2m 40s
 BECOME THE EXPERT

MALE: BARBELL STRENGTH

TEST WHITE YELLOW ORANGE RED GREEN BLUE PURPLE BLACK
BACK
SQUAT 60kg 80kg 100kg 120kg 140kg 160kg 180kg 200kg

FRONT
SQUAT 50kg 65kg 80kg 95kg 110kg 125kg 140kg 155kg

CON
DEADLIFT 80kg 100kg 120kg 140kg 160kg 180kg 200kg 220kg

SUMO
DEALIFT 80kg 100kg 120kg 140kg 160kg 180kg 200kg 220kg

HEX BAR
DEADLIFT 100kg 120kg 140kg 160kg 180kg 200kg 220kg 240kg

BENCH
PRESS 50kg 60kg 70kg 80kg 90kg 100kg 110kg 120kg

STRICT
PRESS 45kg 50kg 55kg 60kg 65kg 70kg 75kg 80kg

PUSH
PRESS 55kg 60kg 65kg 70kg 75kg 80kg 90kg 100kg
 BECOME THE EXPERT

FEMALE: BARBELL STRENGTH

TEST WHITE YELLOW ORANGE RED GREEN BLUE PURPLE BLACK
BACK
SQUAT 35kg 45kg 55kg 65kg 75kg 85kg 100kg 115kg

FRONT
SQUAT 25kg 30kg 35kg 40kg 45kg 50kg 60kg 70kg

CON
DEADLIFT 40kg 50kg 60kg 70kg 85kg 100kg 115kg 130kg

SUMO
DEALIFT 40kg 50kg 60kg 70kg 85kg 100kg 115kg 130kg

HEX BAR
DEADLIFT 50kg 60kg 70kg 80kg 95kg 110kg 125kg 140kg

BENCH
PRESS 20kg 25kg 30kg 35kg 40kg 45kg 50kg 60kg

STRICT
PRESS 15kg 17.5kg 20kg 25kg 30kg 35kg 40kg 45kg

PUSH
PRESS 20kg 25kg 30kg 35kg 40kg 45kg 50kg 55kg
 BECOME THE EXPERT

MALE: OLYMPIC WEIGHTLIFTING

TEST WHITE YELLOW ORANGE RED GREEN BLUE PURPLE BLACK
OH
SQUAT 35kg 45kg 55kg 65kg 75kg 85kg 100kg 115kg

SNATCH
BALANCE 35kg 45kg 55kg 55kg 75kg 85kg 95kg 110kg

SNATCH 30kg 40kg 50kg 60kg 70kg 80kg 90kg 100kg

POWER
SNATCH 30kg 40kg 50kg 55kg 60kg 65kg 70kg 80kg

CLEAN 45kg 55kg 65kg 75kg 85kg 95kg 110kg 125kg

POWER
CLEAN 40kg 45kg 50kg 60kg 70kg 80kg 90kg 100kg

POWER
JERK 35kg 45kg 55kg 65kg 75kg 85kg 100kg 110kg

SPLIT
JERK 35kg 45kg 55kg 65kg 75kg 85kg 100kg 110kg
 BECOME THE EXPERT

FEMALE: OLYMPIC WEIGHTLIFTING

TEST WHITE YELLOW ORANGE RED GREEN BLUE PURPLE BLACK
OH
SQUAT 15kg 20kg 25kg 30kg 35kg 40kg 50g 60kg

SNATCH
BALANCE 15kg 20kg 25kg 30kg 35kg 40kg 50g 60kg

SNATCH 15kg 20kg 25kg 30kg 35kg 40kg 50g 60kg

POWER
SNATCH 15kg 17.5kg 20kg 22.5kg 25kg 35kg 40kg 45kg

CLEAN 20kg 25kg 30kg 35kg 45kg 55kg 65kg 80kg

POWER
CLEAN 20kg 25kg 30kg 35kg 40kg 45kg 55kg 65kg

POWER
JERK 15kg 20kg 25kg 30kg 35kg 40kg 50kg 60kg

SPLIT
JERK 15kg 20kg 25kg 30kg 35kg 40kg 50kg 60kg
 BECOME THE EXPERT

MALE: SPEED & POWER

TEST WHITE YELLOW ORANGE RED GREEN BLUE PURPLE BLACK
30M
SPRINT <5s <4.9s <4.8s <4.7s <4.6s <4.4s <4.2s <4s

50M
SPRINT <9s <8.6s <8.4s <8.2s <8s <7.8s <7.6s <7.4s

100M
SPRINT <14.5s <13.5s <13s <12.8s <12.6s <12.4s <12.2s <12s

400M
SPRINT <90s <85s <80s <75s <70s <65s <60s <55s

VERTICAL
CMJ >20cm >25cm >30cm >35cm >40cm >45cm >50cm >55cm

BROAD
CMJ >1.7m >1.8m >1.9m >2m >2.1m >2.2m >2.3m >2.4m

100M
ROW <22s <21s <20s <19s <18.5s <18s <17.5s <17s

100M
SKI ERG <22s <21s <20s <19s <18.5s <18s <17.5s <17s
 BECOME THE EXPERT

FEMALE: SPEED & POWER

TEST WHITE YELLOW ORANGE RED GREEN BLUE PURPLE BLACK
30M
SPRINT <5.2s <5.1s <5s <4.9s <4.8s <4.7s <4.6s <4.5s

50M
SPRINT <9.8s <9.4s <9.2s <8s <8.8s <8.4s <8.2s <8s

100M
SPRINT <15.5s <14.5s <14s <13.8s <13.6s <13.4s <13.2s <13s

400M
SPRINT <100s <95s <90s <85s <80s <75s <70s <65s

VERTICAL
CMJ >10cm >15cm >20cm >25cm >30cm >35cm >40cm >45cm

BROAD
CMJ >1.2m >1.3m >1.4m >1.5m >1.6m >1.7m >1.8m >1.9m

100M
ROW <25s <24s <23s <22s <21s <20s <19.5s <19s

100M
SKI ERG <26s <25s <24s <23s <22.5s <21s <20.5s <20s
 BECOME THE EXPERT

MALE: ENDURANCE
TEST WHITE YELLOW ORANGE RED GREEN BLUE PURPLE BLACK
1KM
RUN <5m <4m 30s <4m 20s <4m 10s <4m <3m 50s <3m 40s <3m 30s

5KM
RUN <32m <28m <26m <25m <24m <22m 30s <21m <20m

10KM
RUN <70m <65m <60m <56m <52m <48m <44m <40m

2KM
ROW <10m <9m 30s <8m 30s <8m <7m 30s <7m <6m 30s <6m 20s

5KM
ROW <25m <23m <22m <21m <20m 30s <20m <19m 30s <19m

10KM
ROW <52m <48m <42m <37m <36m 30s <36m <35m 30s <35m

1KM
SKI ERG <6m 45s <6m <5m 30s <5m <4m 30s <4m <3m 45s <3m 30s

5KM
SKI ERG <25m <23m <22m <21m <20m 30s <20m <19m 30s <19m
 BECOME THE EXPERT

FEMALE: ENDURANCE
TEST WHITE YELLOW ORANGE RED GREEN BLUE PURPLE BLACK
1KM
RUN <6m <5m 30s <5m 20s <5m 10s <5m <4m 50s <4m 40s <4m 30s

5KM
RUN <45m <40m <36m <32m <30m <28m <26m <25m

10KM
RUN <80m <75m <70m <66m <62m <58m <54m <50m

2KM
ROW <12m <11m <10m 30s <10m <9m 30s <9m <8m <7m 30s

5KM
ROW <32m <30m <28m <27m <26m 30s <26m <25m 30s <25m

10KM
ROW <60m <55m <50m <45m <44m 30s <44m <43m 30s <43m

1KM
SKI ERG <8m <7m 30s <7m <6m 30s <6m <5m 30s <5m <4m 30s

5KM
SKI ERG <32m <30m <28m <27m <26m 30s <26m <25m 30s <25m
 BECOME THE EXPERT

STAY SOCIAL
Thanks for downloading our Belt System, I hope you find it adds
to your training and enhances your motivation.

Please provide feedback so we can optimize the standards – are

some standards too hard, while others too easy?

If you love this kind of content and all things strength and
conditioning, please follow our social media pages – I post new
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have any questions at all.

Coach Curtis
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OUR CONTENT

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